Protein is essential for the body hence an effective diet should include protein. Once the sole preoccupation of bodybuilders and gym rats, nowadays everyone wants to make sure they’re getting enough protein. Vegetarians who aren’t familiar with the best plant based protein powder may find it difficult to meet their daily protein needs. Here are some of our best protein-packed dish ideas, bursting with the bright, healthy flavors of fresh vegetables.
Why do we need protein?
Put away the protein powder and shakes; it’s time to get back to the basics. Amino acids, the building blocks of protein, are critical for restoring damaged cells and generating new ones. It’s crucial for the development of tissues, muscles, and bones, so getting enough of it is crucial.
How much Protein we need?
The Reference Nutrient Intake recommends 0.75 grams of protein per kilograms of body weight for adults. This varies from person to person and changes over the course of a lifetime. For instance, an athlete in training will need more protein than a couch potato. According to recommendations, men should consume about 55g of protein per day, while women should consume about 45g. Continue reading to learn more about how you can satisfy your basic protein needs.
Best Protein Sources for Vegans
You might think your protein options are limited if you’re avoiding certain food groups like meat and fish, but there are actually plenty of protein rich alternative foods that are nutrient dense.
1. Grains and pulses
100 grams of boiled lentils contains about 9 grams of protein and is a hearty way to bulk up soups, stews, and casseroles; the same is true of other pulses and beans. Protein-rich beans like chickpeas, black beans, kidney beans, and even baked beans are simple to prepare. Quinoa, in particular, is an important vegetable ingredient because it is one of the few plant sources that is considered to be a complete protein.
2. Soyabeans
The protein found in soybeans can be used in a wide variety of creative recipes. For instance, the soy milk curds used to make tofu can be used to provide texture and substance to vegetarian dishes like stir-fries and salads. Around 15 grams of protein can be found in every single 100 grams of soybeans. Even though the proteins found in plants and animals are digested in various ways by our bodies, soybeans are an excellent vegetarian alternative to meat that is also extremely versatile.
3. Nuts and Seeds
Protein and necessary fats can be easily consumed in the form of nuts and seeds, making them an ideal choice for a snack. There are several varieties that are particularly abundant in protein, such as almonds, cashews, chia seeds, and flaxseeds; these are all popular forms of protein-containing nuts and seeds. Almonds, in a portion size of 30 grams, offer around 6 grams of protein, which is enough to carry you through the afternoon.
4. Nutritional yeast
This nutrient-dense powerhouse has 8 grams of protein in only one serving size of 16 grams. And before you ask, we are pleased to inform you that nutritional yeast is a source of complete protein that can be consumed by vegetarians. It has a flavor that is similar to cheese and is typically seen in powder or flake form. It is delicious when sprinkled on mashed potatoes, scrambled tofu, cooked pasta, or even popcorn for that matter!
5. Seitan
Among vegetarians and vegans, seitan is one of the most popular sources of protein. Made from wheat protein, or gluten. Additionally, it resembles what some refer to as “wheat meat.”
The precise quantity of protein included in seitan can differ from batch to batch due to the incorporation of various types of plant-based flours into the production process. However, there are typically between 15 and 25 grams of protein in every 100 grams of it. Since seitan is produced using wheat, anyone who is intolerant to gluten or who suffers from celiac disease should steer clear of eating it.
6. Spirulina
Spirulina, which is a kind of blue-green algae, is a highly nutritious food option. Spirulina powder has only 20 calories and 4 grams of complete protein per tablespoon. It’s a good source of many important micronutrients, like iron, thiamine, and copper. According to the results of a small study, type 2 diabetes individuals who took a spirulina supplement containing 2 grams of the algae each day for a period of two months saw improvements in both their cholesterol and blood glucose levels. This is a significant result since persons with diabetes have a more difficult time reducing weight than the general population.
7. Grains
Grains, which are not often recognized as a source of protein, are a delightful and simple method to increase your protein consumption. After cooking, a cup of spelt, teff, or amaranth yields 10 grams of protein, making them high-protein grains. While teff and amaranth don’t often contain gluten, spelt does because it’s a kind of wheat.
In terms of protein content, quinoa is among the most widely consumed whole grains. An average serving of cooked quinoa contains about 8 grams of protein. Is quinoa a complete protein? Because it provides all nine essential amino acids, which is extremely unusual for a plant-based protein source, we want to yell out that it is a YES. In addition to this, it is an excellent source of fiber and a variety of essential minerals, including magnesium, zinc, iron, and folate.
Plant Protein for Weight Loss
Let’s have a look at how you may use vegetarian protein sources to aid in your weight reduction efforts now that we have our list of the finest vegetarian protein sources.
It is essential to keep in mind that just because a food is high in protein does not automatically guarantee that it will prevent you from gaining weight if you consume an excessive amount of it. It is important to monitor your consumption of protein-rich foods, just as you would with any other type of food.
If you want to lose weight and are a vegetarian, we have a perfect solution for you. Check out our Vegan way 100% Vegan Protein Powder for a well-balanced and tasty protein source.